CFG - Greg
1200 - 9 of us
Warm Up
air squat
thoracic spine rotation
mountain climber stretch
pigeon stretch
couch stretch
banded air squat
banded single leg kick back
banded glute bridge
banded back squat
Weightlifting
Back Squat
*Set 1 – 5 reps @ 75% - 150#
*Set 2 – 3 reps @ 80% - 160#
*Set 3 – 1 rep @ 85% - 170#
*Set 4 – 5 reps @ 80% - 160#
*Set 5 – 3 reps @ 85% - 170#
*Set 6 – 1 rep @ 90% - 185#
*Set 7 – 5 reps @ 85% - 175#
*Set 8 – 3 reps @ 90% - 185#
*Set 9 – 1 rep @ 95% - 195#
Rest as needed between sets.
Metcon
Rounds of 15, 12 and 9 reps for time of:
Thruster (135/95 lbs)
Bar-Facing Burpees
I scaled this to 75# thrusters and step overs. I went 9/6, 6/6 and 6/3 and kept moving on the burpees. Despite finishing in a respectable 8:56. I was the last one done.
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